Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 pull ups

10 back extensions

10 wall balls (20/14)

Strength:

Shoulder press 5x5

Then:  Find your 1RM push jerk

WOD:

5 kipping pull ups

8 one arm ground to overhead with kettle bell (53/35)  (8 per side)

10 wall ball sit ups (20/14)

AMRAP 12 minutes